Training Log Archive: 007In the 7 days ending Jan 20, 2013:
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Sunday Jan 20, 2013 #
riding 50:00
ahr:142 max:169
Stationary bike.
Started with 15mins plain riding but it was sehr langweilig (boring) and HR very low so decided to do some longer intervals.
3x 5mins with 5min rec
It felt good to go hard again and the time passed quickly enough. Tried to keep cadence fast but struggled to keep at 90.
Knee a little sore after so didn't go for as long as hoped. Iced after.
Started with 15mins plain riding but it was sehr langweilig (boring) and HR very low so decided to do some longer intervals.
3x 5mins with 5min rec
It felt good to go hard again and the time passed quickly enough. Tried to keep cadence fast but struggled to keep at 90.
Knee a little sore after so didn't go for as long as hoped. Iced after.
stretch/yoga 15:00 [0]
I am getting a good routine of doing stretches and mobility excercises each morning and evening. Knee is still a bit stiff and when massaging it feels a bit fat and hard where i imagine scar tissue is forming.
Perhaps a physio appt is a good idea to see how it is progressing and get more ideas of what i should do to help.
Perhaps a physio appt is a good idea to see how it is progressing and get more ideas of what i should do to help.
Strength 10:00 [0]
-knee rehab excercises
-achilles drops (1min per side)
-achilles drops (1min per side)
Saturday Jan 19, 2013 #
riding 55:00
ahr:145 max:172
On indoor trainer- first intervals!
10x 90secH / 30secE with 5mins break after 5th
5x 30secH / 30secE
HR got high much easier than I thought and it was a really good workout. The interval/recovery length meant i felt ok starting the next rep but HR was often still in level4.
It felt good to do something hard and it was not too boringwith some learn german podcasts. Only problem was being really hot and sweaty but I made used a peice of cardboard to fan myself.
10x 90secH / 30secE with 5mins break after 5th
5x 30secH / 30secE
HR got high much easier than I thought and it was a really good workout. The interval/recovery length meant i felt ok starting the next rep but HR was often still in level4.
It felt good to do something hard and it was not too boringwith some learn german podcasts. Only problem was being really hot and sweaty but I made used a peice of cardboard to fan myself.
stretch/yoga 15:00 [0]
mobility + stretches
Friday Jan 18, 2013 #
8 AM
stretch/yoga 15:00 [3]
rehab stretches and mobility. knee felt sorer again when I woke thismorning.
4 PM
riding 30:00
home from work, sunny but too freezing cold!!
riding 30:00
On indoor trainer- thanks to Patrick for lending!
Very hot and sweaty riding in our 25 degree flat, got HR up a bit and am looking forward to some more harder training. Leg a bit achey towards the end.
Very hot and sweaty riding in our 25 degree flat, got HR up a bit and am looking forward to some more harder training. Leg a bit achey towards the end.
7 PM
Strength 20:00 [0]
core 15m
10min knee rehab- my right leg always used to be stronger and now i can hardly even activate my VMO on that side. much work still to do...
10min knee rehab- my right leg always used to be stronger and now i can hardly even activate my VMO on that side. much work still to do...
Thursday Jan 17, 2013 #
stretch/yoga 15:00 [0]
rehab stretches and mobility
Wednesday Jan 16, 2013 #
7 AM
stretch/yoga 15:00 [0]
rehab stretches/mobility
knee always stiff and sore in the morning
knee always stiff and sore in the morning
7 PM
walking 20:00 [0]
Tuesday Jan 15, 2013 #
7 AM
stretch/yoga 15:00 [0]
rehab stretches
Strength 5:00 [0]
rehab strength
4 PM
riding 55:00
Monday Jan 14, 2013 #
riding 15:00 [1]
7 AM
stretch/yoga 15:00 [0]
rehab stretches
Strength 5:00 [0]
rehab strength
7 PM
Strength 20:00 [0]
map/mental 10:00 [0]